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Using these sleeve-stretching moves, you will increase the size of your triceps


The three-headed triceps brachii muscle is essential in sports and daily movements, collaborating with the lats to bring the arm closer to the body and assisting with elbow extension.

Try throwing a basketball, signing your name, or swimming without using your triceps. It's impossible. You can't swing a bat, a racquet, or a golf club without involving your tris. As a result, it's worthwhile to devote some time to the triceps.

There are five sets of triceps supersets in this workout. Don't take a break between the paired exercises, as is customary with supersets (marked A and B in the same number). Between superset pairs, take a 60-second break.

Triceps Stretch and Triceps Pressdowns: 

1A: Triceps Stretch:

Why: This not only stretches your triceps, but it also gives you a clear idea of how mobile your shoulders are.

How to do it:

* With one hand behind your neck and your elbow pointed up, take a step forward.

* Pull your elbow down with your other hand—or, more likely, your other hand softly pulling a cord or towel held in your other hand.

* This would most likely be better on one hand than the other.

* Keep each side for 10 seconds.

1B: Triceps Pressdown:

Why: This step effectively isolates the triceps without putting unnecessary stress on your elbow joints when performed correctly.

How to do it:

* Maintaining good balance with your shoulders pulled back and down is crucial when moving the cable (or bar) down into the fully extended position.

* For each rep, lower the cable/bar to no higher than chest level, and don't use your upper arms or hips to assist with the weight.

* Two sets of ten reps

Suspension Trainer Triceps Extension and Dips:

2A: Suspension Trainer Triceps Extension:

Why is this so? The TRX uses bodyweight resistance to provide an accurate, regulated movement that works the triceps.

How to do it:

* Lean forward in a split stance, arms straight out in front of you at shoulder level, gripping the TRX handles diagonally.

* Bend your knees and lower your body until your hands are next to your head, keeping your body straight.

* Return to the starting spot by extending your elbows.

* Change your split stance after the first set.

* Two sets of ten reps

2B: Dips:

Why: The dip is one of the most basic triceps exercises, and it can be performed on a table, chair, pole, or even the floor.

How to do it:

* Grab the handles with an overhand grip from above and between the bars (or with your back to a bench or chair).

* To make things easier and place more weight on your chest, cross your ankles behind you; straighten your legs and point your toes for more triceps isolation.

* Slowly lower yourself and slowly lift yourself back up.

* Two sets of ten reps

Dumbbell Skullcrusher and Chaturanga:

Chaturanga, 3A:

Why: There's an explanation why your teeny-tiny yoga teacher has such incredible tris. This signature yoga move requires you to use your triceps to support your whole body.

How to do it:

* Lower your elbows to shoulder height, pinning them against your side, starting in a traditional plank pose.

* The alignment of your chest, shoulders, upper arms, and elbows should be perfect.

* Return to a plank position.

* Two sets of ten reps

3B: Skullcrusher with Dumbbells:

Why: The classic skullcrusher not only works the triceps directly, but it also improves upper-back-triceps coordination.

How to do it:

* Lower the dumbbells until the elbows are bent 90 degrees while lying face-up on a bench.

* Then return to your starting spot.

* Two sets of ten reps

Cable Cross Pulldown and Plank-to-Pushup:

4A: Pushup to plank:

Why: The triceps bear a lot of the weight in this difficult compound movement.

How to do it:

* Begin by doing a forearm plank.

* Using your triceps, push up to pushup position, putting your right hand on the ground first, then your left.

* Place your right forearm down first, then your left, to return to the forearm plank.

* Two sets of ten reps

4B: Pulldown with a Cable Cross:

Why: You'll get some back and shoulder advantages in addition to working your triceps. You can do this between two pushing motions without taking a break because it's a pulling action.

How to do it:

* Kneel in front of a cable rig, diagonally around the body with cable handles overhead.

* Straighten your elbows and rotate your palms to face forward as you pull your elbows down to your sides and then diagonally down and over your body with the handles.

* Two sets of ten reps

Triceps Flye with Diamond Pushup and Suspension Trainer:

5A: Diamond Pushup:

Why: You can turn a typical all-around upper-body move into a triceps-intensive exercise by doing pushups from this spot.

How to do it:

* To form a diamond shape, start in a pushup position with your index fingers and thumbs touching.

* Using your triceps, push up.

* Make sure you go all the way to the end.

* Two sets of ten reps